Creatine monohydate is an amino acid derivative which energizes muscles via attracting water into myocytes through membranes. Its use together with amino acids and proteins might result in outstanding power and an increase in muscle mass. Creatine monohydrate is one of those few dietary supplements which exerts its effect in a spectacular, quick, and safe way. The purpose of supplement is to rise the body’s level of creatine and creatine phosphate (the supplement may indirectly rise the glycogen concentration in human skeletal muscle too), since these play an important role in the regeneration of ATP. In dietary supplements, the monohydrate and phosphate formulas are common, but there are several new formulas whose efficacy is not yet confirmed by experiments. Creatine improves athletic performance significantly in various sports. Its effect is more powerful in repetitive, short-term, high-intensity workouts than in endurance sports. Creatine supplementation has two phases: a loading phase (5 to 7 days) and a maintenance phase. The purpose of the loading is to saturate the muscles with creatine as quickly as possible. During the loading phase, the dosage is 5 grams in 4-5 equal doses per day. 1 dl fluid is recommended per gram in addition to the adequate daily intake of fluids. During the maintenance phase, the dosage is 5-15 grams depending on body weight.
Recommended daily amont: loading 20-25g, maintenance 5-15g
Creatine is a compound which is made up of three amino acids. Our body produces 1 gram of it per day. Meat and fish are natural sources of creatine. In muscles, creatine phosphate is needed for the regeneration of ATP. The supplement raises creatine- and creatine phosphate level of muscles, which improves performance. The total creatine stored in the body of a person weighing 70kg (150pounds) is approximately 120 grams from which between 1.5 and 2 gramms are lost and then supplemented on a daily basis. Creatine is synthesized in the liver, in the pancreas, and in the kidney by arginine, methionine, and other amino acids and enzymes. Synthesized creatine gets into the bloodstream. The loss of creatine is about 2% a day and is excreted in urine. Creatine extracted from food sources and creatine produced by our body make up for the loss. Insufficient folic acid and B12 intake might limit the natural production of creatine. The purpose of creatine supplement is to rise the body’s level of creatine and creatine phosphate (the supplement may indirectly rise the glycogen concentration in human skeletal muscle too), since these play an important role in the regeneration of ATP. For this reason, it might be effective in case of anaerobic, short-term, repeated load.
Bodybuilders often use the substance, because it quickly boosts muscle power and improves stamina.